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Ran a 10k - Official Thread (5 Viewers)

ChiefD said:
And maybe add some GU or even chews  :wub: .

I’m partial to the chews simply because I can chew it slowly and don’t need to drink water to get it down. I use the Honey Stingers orange flavor. 

Practice now, because you will probably need something on race day.
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I had chews. Cliff strawberry to be exact. I've been playing around with them for the last month or so. I like them for the exact reason you list - I can chew them slowly over a period of time. Have to check my belt to verify how many I had today but I believe it was about 12 - pieces, not packages! I kind of stopped a little early, about the time I knew I didn't have enough fluids coming in. 

 
Juxtatarot said:
If you had to guess, how many ounces of water did you have before and during the run?
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Before is less exact... A couple of glasses and part of a water bottle with my banana and breakfast bars. During.. I have a belt with 2 bottles, fairly certain they are 10 oz bottles. If my count is correct, I had about 90 to 100 oz during/ just after the run, which is way more than I usually have.

Last week I just drank the 2 bottles while doing 13.1. Two weeks ago I had 4 or 5 bottles during the 18 mile trek but really needed another one or two. Today I just couldn't get enough. I was sweating like a mug out there today. It was very sticky.

 
Like I said, I think I may have started a little light on fluids in general. In retrospect, I didn't have nearly as much water as usual yesterday, especially in the afternoon and evening. The rest of the day today I have been sucking down the drinks left and right but still can't seem to get enough. Outflow is pretty low so far based on intake, IMO. 

 
The Iguana said:
Before is less exact... A couple of glasses and part of a water bottle with my banana and breakfast bars. During.. I have a belt with 2 bottles, fairly certain they are 10 oz bottles. If my count is correct, I had about 90 to 100 oz during/ just after the run, which is way more than I usually have.

Last week I just drank the 2 bottles while doing 13.1. Two weeks ago I had 4 or 5 bottles during the 18 mile trek but really needed another one or two. Today I just couldn't get enough. I was sweating like a mug out there today. It was very sticky.
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Personally, I don’t think you were suffering from dehydration if you drank that much. I think it’s more about your body learning to handle these long runs.

I used to drink way more than I do now. I remember it being common for me to drink 64 oz of Gatorade/Powerade on a summer long run and I didn’t think I was drinking enough. Now? During 18 miles today I stopped at three water fountains and probably had somewhere between 12 and 16 oz total.

 
Juxtatarot said:
Personally, I don’t think you were suffering from dehydration if you drank that much. I think it’s more about your body learning to handle these long runs.

I used to drink way more than I do now. I remember it being common for me to drink 64 oz of Gatorade/Powerade on a summer long run and I didn’t think I was drinking enough. Now? During 18 miles today I stopped at three water fountains and probably had somewhere between 12 and 16 oz total.
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Could be. I definitley had way more today than I ever have had while running but I felt like I couldn't get enough to drink... Still have felt that way since then and it's been 4+ hours and I've had quite a few fluids at this point. 

 
The Iguana said:
Not a complete success nor a total failure. Definitely learned some lessons out there today. 
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This sounds like a win as you can work the fueling out with practice. Be mindful of your long run as % of weekly mileage. Most recommendations I’ve seen are closer to 30% than 50%.  Goes along with some of yesterday commentary on finding more midweek miles. 

 
My long run today actually went very well.  Temp was tolerable (low 70s?), though humid ..but mostly overcast.  Got hit with rain/storms on lap 3 of 3, but I was soaked with sweat by then anyway.  I ran a 7.3 mile paved trail (Busse Woods) through fields and forest with two nice overpasses over a busy road.  I don't wear headphones, but I was mildly entertained seeing some of the same folks as my loops went on.  Goal was 22 miles, but ended up adding one more to make it 23 miles.  That put my overall time (3:24) within spittin' distance of my anticipated marathon time, which is what I wanted to do.  Other goal was to keep it slow and "win" the slow pace race with @The Iguana.  I started slow, trying to keep the HR around 140 or below, but by mile 5, that was a losing battle in the conditions, so I just ran easy.  I did decide to push on the down slopes to work the quads and practice my downhill striding, which brought my overall pace down to 8:48/mi.  Iguana for the pace win!  One reason for this course is that I could stop by my car twice to restock my fuel belt bottles and drink some electrolytes while doing so.  Probably ended up drinking around 70 oz, most of it being Accelerade (a 4/1 carb/protein drink mix that I prefer), while also taking in 4 Gu's.  Final miles really felt good, which surprised and pleased me.  I might only target one more 20+ training run over the next ten weeks (with two completed already, now), and instead focus on a number of 17 milers (=2:30 of run time).

 
BTW - I’m going to try and run my first marathon tomorrow. My farthest run to date, a few months ago, was 14 miles and it took my like 2h15m. I haven’t run longer than 2 hours since. 

:unsure:

I'm targeting less than 160 HR for the first 13mi, then we will see. I’m guessing like a 10:30ish pace. 

 
Had my first race volunteering experience today.  Manned an aid station for four hours at the 26K mark of a 60K/50mi/100K race.  Was fun.  And humbling.  I'm still very much an outsider looking-in on this sport.  

One of the guys hanging-out for a few hours at the station finished 5th at the Tahoe 200-miler.  Another is headed for UTMB next week.  

 
Ned said:
Thought about you while we were hiking Mount Misery in CT the other day. We hit some elevation and I pictured doing what you do. Doing that for 100mi is bat#### crazy.  And I bet it was probably pretty tame in comparison. 😂
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Sounds like my kind of place.

bushdocda said:
Happy trails y’all. 
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:wub:

Zasada said:
Had my first race volunteering experience today.  Manned an aid station for four hours at the 26K mark of a 60K/50mi/100K race.  Was fun.  And humbling.  I'm still very much an outsider looking-in on this sport.  

One of the guys hanging-out for a few hours at the station finished 5th at the Tahoe 200-miler.  Another is headed for UTMB next week.  
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You can learn so much crewing, volunteering, and pacing.  Highly recommend doing it a few times a year if you want to keep exploring ultras.

And I'm assuming the scene up there is similar to everywhere else I've run - there are no outsiders in MUT running.  If you're out there in any capacity, you're part of the tribe.

 
tri-man 47 said:
My long run today actually went very well.  Temp was tolerable (low 70s?), though humid ..but mostly overcast.  Got hit with rain/storms on lap 3 of 3, but I was soaked with sweat by then anyway.  I ran a 7.3 mile paved trail (Busse Woods) through fields and forest with two nice overpasses over a busy road.  I don't wear headphones, but I was mildly entertained seeing some of the same folks as my loops went on.  Goal was 22 miles, but ended up adding one more to make it 23 miles.  That put my overall time (3:24) within spittin' distance of my anticipated marathon time, which is what I wanted to do.  Other goal was to keep it slow and "win" the slow pace race with @The Iguana.  I started slow, trying to keep the HR around 140 or below, but by mile 5, that was a losing battle in the conditions, so I just ran easy.  I did decide to push on the down slopes to work the quads and practice my downhill striding, which brought my overall pace down to 8:48/mi.  Iguana for the pace win!  One reason for this course is that I could stop by my car twice to restock my fuel belt bottles and drink some electrolytes while doing so.  Probably ended up drinking around 70 oz, most of it being Accelerade (a 4/1 carb/protein drink mix that I prefer), while also taking in 4 Gu's.  Final miles really felt good, which surprised and pleased me.  I might only target one more 20+ training run over the next ten weeks (with two completed already, now), and instead focus on a number of 17 milers (=2:30 of run time).
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Nice run!

 
The Iguana said:
Could be. I definitley had way more today than I ever have had while running but I felt like I couldn't get enough to drink... Still have felt that way since then and it's been 4+ hours and I've had quite a few fluids at this point. 
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Agree with @Juxtatarot that sports drink with carbohydrate and electrolytes might be a better bet for you than plain water.  That goes for the pre-run hydration as well - I use UCAN no-calorie electrolyte and start every single day with a pint of water with a scoop of that, then have my coffee.  If you just drink a bunch of water (especially without food) it's easy to throw your electrolytes out of whack which can mess up your hydration.  

For long runs I'll bring a small ziplock baggie of Tailwind or GU Brew or whatever I'm training with (I find out what the course will have on hand and use that) with me to pour in my bottle when I refill, or many brands have single-serving sizes you can stuff in your pockets or belt.

But that's part of what these long runs are for, to figure this stuff out and practice it.  

 
ChiefD said:
Since we have been talking about wild animals lately on runs...
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So I'm cruising along my favorite trail in all of Marin, one I've been on literally hundreds of times.  It's beautiful single track above a little canyon, great views, rolling semi-technical trail.  It rules.  So I'm in my happy place, and then I hear a sound I've never heard on the trails of Marin, but I sure recognized.  I jumped up and sort of leapt forward, and saw him in the grass out of the corner of my eye as he moved right next to the trail.  He wasn't a big one, I don't think - I didn't go back to get a closer look.  

You can see on Strava at pretty much exactly 6.5 miles my HR spikes instantly, then drops as I was stopped to mark the trail in case I came across anyone heading that way.

 
JAA said:
BTW - I’m going to try and run my first marathon tomorrow. My farthest run to date, a few months ago, was 14 miles and it took my like 2h15m. I haven’t run longer than 2 hours since. 

:unsure:

I'm targeting less than 160 HR for the first 13mi, then we will see. I’m guessing like a 10:30ish pace. 
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I'd say you're going to "complete" your first marathon tomorrow ...not necessarily run it.  You might consider, for example, a run/walk strategy (especially with the aid stations) to ensure you keep pushing ahead.  

When I helped pace @SFBayDuck at WS, I commented that those overnight miles with him were tough enough ...how could I imagine doing a full ultra?  Similarly, I had felt the need to complete a stand-alone marathon before thinking about a marathon at the end of an Ironman.  His wise response is that you compete, physically and mentally, in the race that you've selected.  I.e., you adjust your mentality to the task at hand.  So don't unduly worry over the fact that this will be your first marathon.  It's just the tough, third challenge of your first IM.  

Stay within yourself during each leg, and don't get caught looking ahead.  A helpful tip I've heard is to imagine you've got a bottle full of energy, and you need to partake over the course of the full event and not deplete it all too early.  So swim easy - you won't "win" here, but you could lose the day.  Use the bike time to fuel up, and again, save some of that energy.  (If you hit a tough hill, don't be too proud to even walk your bike up it - don't win that battle and lose the war.)  Then give the marathon your best shot.  I'd suggest breaking it down into 8 sections: miles 1-4 (turn at Lac Mercier); 5-7 to the turnaround; 8-10 back to the lake; 11-13 back to the transition ..then repeat.  Knock 'em off, one by one. It sounds like a really scenic route, so find time to appreciate it.  Celebrate when you finish!   

 
tri-man 47 said:
I'd say you're going to "complete" your first marathon tomorrow ...not necessarily run it.  You might consider, for example, a run/walk strategy (especially with the aid stations) to ensure you keep pushing ahead.  

When I helped pace @SFBayDuck at WS, I commented that those overnight miles with him were tough enough ...how could I imagine doing a full ultra?  Similarly, I had felt the need to complete a stand-alone marathon before thinking about a marathon at the end of an Ironman.  His wise response is that you compete, physically and mentally, in the race that you've selected.  I.e., you adjust your mentality to the task at hand.  So don't unduly worry over the fact that this will be your first marathon.  It's just the tough, third challenge of your first IM.  

Stay within yourself during each leg, and don't get caught looking ahead.  A helpful tip I've heard is to imagine you've got a bottle full of energy, and you need to partake over the course of the full event and not deplete it all too early.  So swim easy - you won't "win" here, but you could lose the day.  Use the bike time to fuel up, and again, save some of that energy.  (If you hit a tough hill, don't be too proud to even walk your bike up it - don't win that battle and lose the war.)  Then give the marathon your best shot.  I'd suggest breaking it down into 8 sections: miles 1-4 (turn at Lac Mercier); 5-7 to the turnaround; 8-10 back to the lake; 11-13 back to the transition ..then repeat.  Knock 'em off, one by one. It sounds like a really scenic route, so find time to appreciate it.  Celebrate when you finish!   
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Awesome - thank you

 
JAA said:
You might consider, for example, a run/walk strategy (especially with the aid stations) to ensure you keep pushing ahead. 
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Rich Roll used this method for the run section of triathalons (Ultraman) and found he was faster than many of those that tried to run the whole thing.  

 
JAA said:
BTW - I’m going to try and run my first marathon tomorrow. My farthest run to date, a few months ago, was 14 miles and it took my like 2h15m. I haven’t run longer than 2 hours since. 

:unsure:

I'm targeting less than 160 HR for the first 13mi, then we will see. I’m guessing like a 10:30ish pace. 
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Get some you #BMF.  :headbang:

 
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Ok... after a nap and looking at my HR info, maybe I just failed a little at the DBAP part. Kind of fun to be able to say I ran 20.25 miles. Little bummed I caved a bit mentally toward the end. I win the slow pace award with @tri-man 47because he finished strong and I limped home... literaly. 

After 18 felt so good weeks ago, I had dreams of crushing it today and was ok or there but not great. 

Again, it is a great learning experience but one of those days that makes me question my sanity for deciding to try this... next time, imo, I'll nail it! 

 
Also getting some body glide or something for my feet is a must. The discomfort there at the end was a factor, imo. That's the only thing that really hurts still. Legs feel like I did a long run but are fine. Blisters on my feet kind of suck and hurt. 

 
The Iguana said:
Ok... after a nap and looking at my HR info, maybe I just failed a little at the DBAP part. Kind of fun to be able to say I ran 20.25 miles. Little bummed I caved a bit mentally toward the end. I win the slow pace award with @tri-man 47because he finished strong and I limped home... literaly. 

After 18 felt so good weeks ago, I had dreams of crushing it today and was ok or there but not great. 

Again, it is a great learning experience but one of those days that makes me question my sanity for deciding to try this... next time, imo, I'll nail it! 
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I think the HR is encouraging, but don't think today was a product of not listening to Chef. You just ran out of ammo. Is that from needing more miles? Nutrition? Conditions just got the best of you? :shrug:

 
The Iguana said:
Also getting some body glide or something for my feet is a must. The discomfort there at the end was a factor, imo. That's the only thing that really hurts still. Legs feel like I did a long run but are fine. Blisters on my feet kind of suck and hurt. 
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I recommend Vaseline.  You can slather it everywhere on your feet.  In between the toes, etc.  

i find it more effective for my feet than body glide.

 
pbm107 said:
I understand that you are struggling and it sucks, and perhaps some time off would do some good.  Why was your goal pace 6:00-6:05 for this workout?  I see that your 5K PR is 19:26 (6:15 pace).  I know that I am incapable of running 3X1 mile 10-15 sec faster than my 5k pace.
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I’ve always attempted to do the speed 45-60 seconds faster than MP.  

I know its a stretch, but last week i did 6:06, 6:06, 6:09.  So was hoping it would be similar or a bit improved.  Instead it wasn’t.

My Thursday MP runs have been unsuccessful too.

i do feel like I’m getting stronger.  I’ve been planking and lifting upper body.  It’s helping me stay sane as I take this break.  

Im thinking I’ll try a little longer tomorrow (12-15) and not worry about pace. But if I’m tired or not feeling it, I’m not gonna push it.

i realize if I want to BQ in Indy, I’ll need to ramp things up sooner rather than later.  Plus I’m slated to pace a 1:40 half marathon in October.  

Hanson’s has been good to me, but I’m thinking about branching out and trying my own plan and maybe steal some of @gruecd‘s workouts (albeit slightly slower) to mix it up a little.

 
The Iguana said:
I've always been a sweater... The last month or so I have disgusted myself repeatedly with how much liquid I have left here and there and over there and right here... 
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Daughter asked me this week... did you go in the pool? Why didn’t you tell me, I’d have gone I’m with you...

-nope, just back from running.

But your hair. It’s completely wet.  Wha.?. Eeewwwww

 
JAA said:
I havnt been around, this week has sucked.  If anyone wants to follow along, Im bib #1766 at Ironman Mont Tremblant, my first full course.  Only goal is to not die.  :banned:
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💪 You got this! 

Looks like a fun race. 

 
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tri-man 47 said:
:lmao: :lmao: :lmao:   Epic.  Good thing you've got all those shovels on the wall, given all the #### you're throwing around there.  
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:lmao:

I was going to mention something similar. No wonder he hits so many stores every time he goes out. 

ChiefD: "Hey guys, you get any shovels back in stock?"

Poor store: "No, ChiefD, not today. Try the True Value. Or maybe the pie store down the street."

That was awesome. Just too bad Bart didn't get a mention at #5. 

 
Only supposed to run 7 today, but I have a running buddy in town, so I'm gonna take the opportunity to do an easy 11 with him and just run less tomorrow.

Hope y'all BMFers have a great Sunday!

 
SteelCurtain said:
I’ve always attempted to do the speed 45-60 seconds faster than MP.  

I know its a stretch, but last week i did 6:06, 6:06, 6:09.  So was hoping it would be similar or a bit improved.  Instead it wasn’t.

My Thursday MP runs have been unsuccessful too.

i do feel like I’m getting stronger.  I’ve been planking and lifting upper body.  It’s helping me stay sane as I take this break.  

Im thinking I’ll try a little longer tomorrow (12-15) and not worry about pace. But if I’m tired or not feeling it, I’m not gonna push it.

i realize if I want to BQ in Indy, I’ll need to ramp things up sooner rather than later.  Plus I’m slated to pace a 1:40 half marathon in October.  

Hanson’s has been good to me, but I’m thinking about branching out and trying my own plan and maybe steal some of @gruecd‘s workouts (albeit slightly slower) to mix it up a little.
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Did 15 and it felt relatively good.  It was super humid but I did the 15 without water or fuel (which is normal if it’s an easy run.)

Tomorrow, ill run easy again and then maybe I’ll try some interval workout on Tuesday. #hopeful

 
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